Do you arch your back when doing close grip bench?

[spatts]

You are going to be training each part twice a week as it is. Also, recovering from ME work is not like recovering from a BB workout. The nervous system needs a break.

 

[jeremys]

You are going to be training each part twice a week as it is. Also, recovering from ME work is not like recovering from a BB workout. The nervous system needs a break.

exactly

on WSB though, if you get used to the program and feel you can handle some more work, you can throw in some extra workouts (dumbbell presses for time, band pushdowns for reps, etc)

 

[sk*]

Cool, 4times a week it is then.

-sk

 

[leatherface]

If your not exactly training for competition, just for pure strength for whatever reason(sports, fighting, whatever), then does it matter how much of an arch you have? I'm usually pretty flat when I bench, and the way I see it is that if i use more of an arch, I will put up higher numbers but my ROM will be reduced a little bit, and since the numbers don't matter since im not competeting, i dont think i should do this. Right? Wrong? thanks

 

[sk*]

If your not exactly training for competition, just for pure strength for whatever reason(sports, fighting, whatever), then does it matter how much of an arch you have? I'm usually pretty flat when I bench, and the way I see it is that if i use more of an arch, I will put up higher numbers but my ROM will be reduced a little bit, and since the numbers don't matter since im not competeting, i dont think i should do this. Right? Wrong? thanks

If your purpose is to build your chest, than there is no need to arch back. If you are doing it just to increase your bench, then you should arch it ...

-sk

 

[IronLion]

SK* there are many opportunities to workout other than the 4 day a week split. AR workouts should be done, gpp workouts, and even hiit has a place. You just need to work in the extra stuff slowly to let your body adapt.

 

[leatherface]

If your purpose is to build your chest, than there is no need to arch back. If you are doing it just to increase your bench, then you should arch it ...

Well I do use PL techniques over BB ones, but I doubt I will ever compete. I just do this for strength for whatever. But I guess if i could put up higher numbers from arching my back, that might equate to greater strength.

 

[sk*]

SK* there are many opportunities to workout other than the 4 day a week split. AR workouts should be done, gpp workouts, and even hiit has a place. You just need to work in the extra stuff slowly to let your body adapt.

Sorry if this is a rookie question, but what is GPP? I've seen it used but no idea what it is. I'm not plat, so can't really search.

I'm definetely gonna include AR though.

-sk

 

[IronLion]

Here is a quick breakdown of why i do extra stuff (besides the fact that I am addicted to working out...lol)

AR--Increase the blood folw to a previously trained muscle therefore speeding the recovery proccess and helping to heal any minor injuries, also makes lactic acid build up almost non existant.

GPP--General Physical Preparedness, I just think of it as constructive conditioning. In other words it is things that will increase your work capacity while at the same time giving you indirect benefits. An increase in work capacity will equate to you being able to train harder and this is a big deal since we know that training longer is not a viable option. Some examples are: sled dragging, car pulling, a lot of gripping exercises, strongman events, high rep olympic lifts, interval sprints, agility drills, plyo's, you get the picture. There is no time for cardio when there are a million skills that need to be developed.

HIIT--Basically use this to develop my anaerobic capacity in my lower body. I tend to focus on change of direction moves as opposed to straight sprints because I feel it has the biggest carryover as far as balance and acceleration are concerned.

 

[sk*]

Thanks man, after a few weeks i'll add GPP in my workouts.

-sk